Gluten-Free Pancakes

Whether you choose to eat gluten-free or need to eat gluten-free, your food should taste good. These pancakes are so tasty, you won't feel like you are sacrificing anything. Enjoy!

Ingredients:

• 3/4 cup rice flour
• 1/4  cup tapioca flour
• 1 teaspoon xantham gum
• 1 1/2 cups almond milk 
• 2 eggs
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon organic honey

Directions:

1. In a medium bowl, mix all dry ingredients with a whisk. 
2. Add the milk, eggs, oil and honey. Whisk until well blended. You may need more or less milk to make the batter runny.
3. Pour about 1/3 cup of batter on hot frying pan coated with cooking spray. When bubbles form on the top, flip the pancake. Cook until golden brown on both sides.

Seasonal Vegetables of February and March in BC

Foods that are in season are picked at their freshest and have higher nutritional content than those that are out of season. Here are 5 vegetables that are in season right now:

• Kale is low in calories, contains no fat, and has 5 grams of fibre per 1 cup serving. Kale is also a great source of antioxidants, calcium, iron and Vitamins A, C and K.
• Leeks are a great source of folate and antioxidants. Leeks are related to garlic and onions, so they may have many of the same health benefits as these better researched foods.
• Onions (red and yellow) have antibiotic, antiseptic, antimicrobial and carminative properties, which means they help fight infections. They are also rich in sulphur, fibers, potassium, vitamin B, vitamin C.
• Parsnips are a good source of iron, calcium, copper, potassium, manganese and phosphorus, as well as many B-complex vitamins, vitamin K, vitamin C and vitamin E.
• Mushrooms provide vitamins B1 and B6, selenium and antioxidants. They also support the immune system.

Iron

Iron is one of the minerals that are most commonly deficient in the diet. One of the best known results of iron deficiency is anemia.

There are 2 types of iron, heme and non-heme iron. Heme iron is the kind found in flesh foods, whereas non-heme iron comes from plant sources. Heme iron is the most easily absorbed out of the two, but this is not to say that eating meat is the only way to get your daily requirements of iron!

Women between the ages of 19 and 50 require 18 mg of iron every day. Men over the age of 19 require only 8 mg of iron daily. An example of how to reach 18 mg in a day with only non-heme iron could consist of 2 cups of whole wheat pasta, 1 ounce of pumpkin seeds, 1 tablespoon of blackstrap molasses and 2 cups of cooked swiss chard. 

Here are just 5 of the many non-heme iron sources that you can add to your diet:

1) Blackstrap Molasses: Just 2 tablespoons provides with 7 mg of iron. Try mixing it half and half with maple syrup on top of pancakes, or mix into hot chocolate or coffee for a twist on these classic drinks.
2) Quinoa: 1 cup of cooked quinoa provides 6.3 mg of iron. Try this versatile grain as a dinner side dish. It also makes a great breakfast; try my recipe for Quinoa Breakfast Cereal for a quick and easy morning meal.
3) Pumpkin seeds: 1/4 cup provides 5.2 mg of iron. Try a handful as a healthy snack.
4) Kidney beans: 1 cup of cooked kidney beans provides 5.2 mg of iron. These beans are great in chili and soup.
5) Spinach: 1 cup of cooked spinach provides 2.9 mg of iron. Try cooking spinach with garlic and onions for a tasty side dish.

5 Benefits of Breakfast

1. Maintain a healthy weight: People who regularly skip breakfast are 4.5 times more likely to be obese than those who regularly eat breakfast.
2. Keep hunger under control: People who eat a well-balanced breakfast tend to report lower levels of hunger throughout the day.
3. Avoid cravings: Starting the day with a healthy breakfast that includes a protein source will help to stabilize your blood sugar throughout the day, thereby keeping cravings at bay.
4. Boost your brain power: Eating breakfast has been linked to improvements in concentration, memory and alertness. 
5. Avoid diabetes: Studies have shown that eating a healthy breakfast every day can decrease your risk of developing diabetes later in life by 81%.

Need some breakfast ideas? Check out my easy smoothie and breakfast recipes!